CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Back Squat (7-5-5-3-2-1-1-1-1-1)

EOMOM as a group. Increase weight each set if possible.

WOD

Metcon (Time)

For time:

30 Push-presses, 65#/45#

500m Row

20 Push-presses, 95#/65#

500m Row

10 Push-presses, 135#/95#

*Scaled/Masters 45#/35#, 75#/55#, 95#/65#; Rx+ 95#/65#, 135#/95#, 165#/115#

Cool Down

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

CrossFit Roselle – Open Gym

Snatch (1 Rep EMOM 15 Min)

Start at 60% of 1RM and add 5-10# each rep until failure or time runs out. If you fail twice at same weight, reduce weight 10# and complete remaining reps at that weight.

Squat Clean (Heaviest Double)

WOD

Assault Bike/Rest (3 Rounds for calories)

1 minute Assault Bike, arms only.

Rest 2 minutes.

1 minute Assault Bike, legs only.

Rest 2 minutes.

1 minute Assault Bike.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

DB Snatch (5 Reps Each Arm EOMOM for 10 Min)

WOD

Metcon (Time)

For time (10min cap):

30 Pull-ups

30 OH Walking lunges, 45#/35#

30 KB Swings, 55#/35#

*Scaled/Masters RRs, 35#/25#, 45#/25#; Rx+ C2B, 65#/45#, 75#/55#

Cool Down

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

CrossFit Roselle – Masters

Warm-up

Mobility 2 (No Measure)

Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table

Burpee/OH Hold/Gob Squat (No Measure)

3 rounds 20 seconds work / 10 seconds rest of:

Burpee

OH Barbell Hold

Goblet Squat
Sub plank for OH hold as needed.

WOD

Metcon (Calories)

2 rounds, 4 stations, 2 minutes per station:

Air Assault Bike

20 Push Ups

Row

20 KB Swings

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (Time)

20-18-16-14-12-10-8-6-4-2 reps for time of:

Thrusters, 95#/65#

Burpees

Power cleans, 95#/65#

Rows (calories)

*Scaled/Masters 75#/55#; Rx+ 135#/95# and UB reps (split work evenly).

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

12 Days of Christmas WOD (Time)

12 Days of Christmas WOD

For time:

1 Wall climb

2 Box jumps

3 DB swings

4 DB clean & jerks (2 each arm)

5 Pull-ups

6 DB snatches (3 each arm)

7 DB front squats

8 OH DB lunges (1 arm, 4 reps each arm)

9 Burpees

10 Toes to bar

11 Roll to stands

12 Mountain climber push-ups

*Perform just like the song. Only 1 DB per person. Post box jump height and DB weight to notes.

CrossFit Roselle – Masters

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

12 Days of Christmas WOD (Time)

TBA

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Assault Bike 1 Minute (Calories)

Max Effort – calories in 1 minute.

500m Row (Time)

Max Effort 500m Row

Assault Bike 30 Seconds (Calories)

Max Effort – calories in 30 seconds

250m Row (Time)

Max Effort 250m Row

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up 3 (No Measure)

3 Rounds of:

20 Sec Handstand hold (or 10 HSPUs)

10 Roll to stands (or pistol roll to stands)

10 Box jumps

10 Hang squat snatch w/ PVC or barbell

*Sub OH barbell holds/presses, V-ups, and step-ups as needed.

Skill/Strength

Snatch (1 Rep EMOM 10 minutes)

WOD

Allie’s B-Day WOD (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

25 Double unders

20 Air squats

15 Burpee box jumps, 24″/20″

10 Push-presses, 115#/75#

5 Power snatches, 115#/75#

*Scaled/Masters 50 singles, 10 Burpee box step-ups/round, and 75#/55#. Rx+ UB DUs, 20 pistols, 15 BBJ, 10 HSPUs, and 5 Power snatches 155#/105#
Happy Birthday, Allie!!!

CrossFit Roselle – Masters

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

WOD

Metcon (Time)

3 Rounds

DB Complex using 2 Dumbells:

6x Snatch

6x Upright Row

6x Press

6x Push Press

6x Bent Over Row

30 Walking Lunges